Fibromyalgia symptoms of pain and exhaustion can take a heavy toll on your life. While treatment for the symptoms has improved in recent years, each patient is different. It can take a while to find the right balance of lifestyle changes, traditional medicine and complementary approaches that are right for you. Consider trying these non-medicinal options—after you’ve discussed them with your doctor.

Ease into exercise
Exercise is an important aspect of almost any fibromyalgia treatment plan. One study reported in the Archives of Internal Medicine (Group Exercise, Education, and Combination Self-management in Women With Fibromyalgia: A Randomized Trial, Archives of Internal Medicine, 2007;167 (20): 2192) found that twice-weekly exercise (progressive walking, strength training and stretching) produced significant improvements in symptoms and physical functioning.

Regular exercise provides physical and mental benefits, like higher energy levels, lower anxiety, improved blood flow and increased pain tolerance. Water exercises in a warm pool have proven to be particularly beneficial for people with fibromyalgia and can be less strenuous also.

You have to exercise properly, though. Starting off too suddenly or doing the wrong kind of exercises can make your symptoms worse. Avoid intense or high-impact exercises, such as running or jumping rope. Walking, bicycling, swimming and water aerobics are better choices. Start off small—working out for just a few minutes at a time—and build your way up to 30 minutes a day, three to five times per week.

Stretching is also important to improve the range of motion in your muscles and to keep them loose and prevent cramping. Some people find yoga classes helpful too.

Diet and supplements
A healthy diet won’t eliminate fibromyalgia, but watching what you eat may help to ease your symptoms. In general, a low-fat, high-fiber diet is best, complete with lots of fresh fruits and vegetables, whole grains, and chicken and fish. Red meat is difficult to digest and may worsen your symptoms. Some doctors also recommend avoiding sugar, aspartame, monosodium glutamate (MSG), processed foods, caffeine, alcohol and tobacco to see if it eases symptoms.

Dietary supplements may also improve your symptoms. Many doctors recommend a general multivitamin and calcium supplements to their fibromyalgia patients. Flaxseed and fish oils may help to ease inflammation and pain in some people. Probiotics, which can be found in some yogurt, may improve your digestive symptoms. Let your doctor know which supplements and vitamins you’re taking, because they can interfere with your medications.

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